Daily Independent (Ashland, KY)


May 8, 2012

Light and delicious can co-exist in the right recipes



4-6 ounces cooked chicken breast

(I take a short cut and buy it pre-packaged)

3 cups chopped romaine

½ cup chopped green bell pepper

¼ cup chopped cucumber

5-6 halved cherry tomatoes

3 sliced radishes

1 celery stalk, chopped

Sprinkling of low fat Feta

Black or green olives for garnish

Toasted whole wheat pita or

crackers (I like Wasa crackers)


¼ cup nonfat Greek yogurt

¼ cup reduced-fat feta, crumbled 1

½ teaspoons red wine vinegar

¼ teaspoon dried dill

Prepare and combine all salad ingredients, mixing thoroughly.

Combine all dressing ingredients in a salad dressing shaker, toss with salad, and coat thoroughly.

Serve with toasted pita or crackers and garnish with 2-3 olives.




4 tablespoons plain low-fat yogurt

1 1/2 tablespoons paprika

1 1/2 teaspoons ground cumin

1 1/2 teaspoons ground coriander

1/2 teaspoons ground red pepper

(a.k.a. cayenne)

1 clove garlic

5 teaspoons grated peeled

fresh ginger

Kosher salt

4 medium (about 2 pounds) chicken

breast halves, skinless of course,

pierced on both sides with a fork

2 firm-ripe mangoes

1 tablespoon light brown sugar

1 tablespoon cider vinegar

1 small green onion, thinly sliced

1 package Basmati rice, prepared as

directed on box

Or fresh steamed veggies

In a small bowl, mix yogurt, paprika, cumin, coriander, red pepper, garlic, 4 teaspoons ginger, and 1/2 teaspoon salt until well blended. Pour yogurt marinade into large plastic bag and add chicken, turning to coat. Seal bag, pressing out excess air. Place bag on plate and refrigerate chicken at least 1 hour or up to 4 hours.

Prepare outdoor grill for covered medium heat. Peel mangos and cut lengthwise; slice from each side

of long flat seed as close to the seed as possible. Cut away remaining flesh from around the seed in as few pieces as possible. Place mango pieces on hot grill rack and cook about 6 to 8 minutes or until lightly charred and tender, turning over halfway through grilling. Transfer mangos to cutting board and set aside until cool enough to handle.

Chop grilled mangos and place in medium bowl. Add sugar, vinegar, green onion, 1/4 teaspoon salt, and remaining 1 teaspoon ginger; stir to combine. (Makes about 2 cups chutney.)

Remove chicken from marinade; discard unused marinade. Place chicken on hot grill rack. Cover grill and cook chicken 20 to 25 minutes, turning once until juices run clear. Slice into the thickest part of the breast if needed to ensure it’s cooked through.

Place chicken on platter and serve with mango chutney and prepared Basmati rice.

Serve hot and enjoy.

Serves 4.

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